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Ch. 18 - 22

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Total cards: 24•Content version: v4•Public deck•Updated: 8/1/2026

Card preview (24)

#1
Front (Question)

The percentage of VO2max at which blood lactate concentration begins to increase above resting levels

Back (Answer)

Lactate Threshold

#2
Front (Question)

The most frequently used method for prescribing aerobic exercise intensity

Back (Answer)

Heart Rate

#3
Front (Question)

Age-predicted maximum heart rate (APMHR)

Back (Answer)

220 - age

#4
Front (Question)

Progression is accomplished by increasing the _________, _________, and _________.

Back (Answer)

Frequency Intensity Duration

#5
Front (Question)

Don’t increase any variable by more than ___ each week.

Back (Answer)

no more than 10% each week

#6
Front (Question)

Long, slow distance training - Training is _______ than race distance (or 30mins to 2hrs) at ___ of VO2max.

Back (Answer)

LONGER than race distance at 70% of VO2max

#7
Front (Question)

Steady pace/tempo training: __ to __ mins of continuous training at the _______ ________.

Back (Answer)

20 to 30 mins at the LACTATE THRESHOLD

#8
Front (Question)

Interval Training - Exercise at an intensity ______ ___ VO2max for intervals of __ to __ mins.

Back (Answer)

CLOSE TO (vo2max) intervals of 3 to 5 mins.

#9
Front (Question)

Work:rest ratio should be __:__

Back (Answer)

work:rest = 1.1

#10
Front (Question)

Repetition Training - Conducted at intensities _______ than VO2max, with work intervals lasting __-__ seconds.

Back (Answer)

GREATER than VO2max (intensity) 30-90 seconds (work intervals)

#11
Front (Question)

Easy running combined with hills or short, fast bursts.

Back (Answer)

Fartlek Training

#12
Front (Question)

Off-season (base training)

Back (Answer)

Long duration/low intensity Gradually increase intensity and duration

#13
Front (Question)

Preseason training

Back (Answer)

increase intensity maintain or reduce duration incorporate all types of training

#14
Front (Question)

In-Season (Competition) Training

Back (Answer)

Designed around competition low-intensity/short-duration

#15
Front (Question)

Post-Season (Active Rest) Training

Back (Answer)

Recover Maintain Sufficient Fitness

#16
Front (Question)

The systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.

Back (Answer)

Tapering

#17
Front (Question)

Objective of tapering

Back (Answer)

Attain peak performance at competition time.

#18
Front (Question)

Strategy to promote long-term training and performance improvements with preplanned, systematic, variations in training specificity, intensity, and volume organized in periods or cycles within an overall program.

Back (Answer)

Periodization

#19
Front (Question)

G.A.S.

Back (Answer)

General Adaptation Syndrome

#20
Front (Question)

3 distinct phases of the body’s response to training stress

Back (Answer)

Alarm Resistance Exhaustion

#21
Front (Question)

Macrocycle

Back (Answer)

Entire training year

#22
Front (Question)

A macrocycle may also be a period of many ________ up to ____ _____

Back (Answer)

many MONTHS up to FOUR YEARS

#23
Front (Question)

Mesocycles

Back (Answer)

Two or more cycles within the macrocycle

#24
Front (Question)

Mesocycles duration…

Back (Answer)

Several weeks to several months